Having a baby can be an exciting time for new parents. It can be filled with joy and happiness. Awareness of postpartum mood and anxiety disorders is important, as they are also common – especially in your first year following childbirth. Indeed, postpartum mood and anxiety disorders impact up to 25% of new mothers – whether you are a first time parent or not. As a new mother, it can be difficult to know how to cope with these feelings if they come up for you. This blog will provide some tips on how to identify and manage these emotions. Importantly, however, there is no one-size-fits-all solution, but rather an attempt to increase awareness, develop some coping strategies and know when to reach out for additional support.
What to look out for – baby blues vs postpartum mood and anxiety disorders
It is not uncommon for new mothers to experience baby blues or postpartum mood and anxiety disorders. Upwards of 80% of new mothers experience baby blues! Typically, this occurs within the first 3 postpartum weeks and is characterized by mood instability, some cryring and irritability. Despite this, these mothers often continue to function and complete their normal, everyday tasks and they are able to enjoy their baby. It is also quite short-lived, resolving in 2-3 weeks. In contrast, postpartum mood and anxiety disorders are more severe. Both depression and anxiety are far more signficant, affecting and possibly prohibiting everyday activities. This might look and feel like persistent feelings of sadness, intense worries that just nag at you all the time, appetite and sleep changes, disrupted energy levels and difficulty bonding with your baby. These symptoms are not short-lived either! Noticing symptoms like these are an indicator that you could benefit from additional support – and not just for you, but also for your new baby.
Tips for coping with postpartum mood and anxiety disorder symptoms
The most important tip is to prioritize self-care. You’ve probably heard it a thousand times, but it really is important. If you don’t take care of yourself, you won’t be able to take care of your baby in the way that you would like. Think of it this way: if you’re not operating as your best self, you can’t possibly operate as your best-mom-self. Self-care does not necessarily just entail long bubble baths, scented candles and massages! (Who has time for very much of that with a new baby in the house!) It does however mean that you are engaging in activities that support your emotional well-being. One of the most fundamental yet often overlooked aspects of self-care is ensuring you get enough sleep, which allows your body and mind to properly heal and rejuvenate. Similarly, ensuring that you are eating nutritious meals at regular intervals will further support your body in it’s postpartum recovery. Further, participating in regular physical activitiy (even if it’s a walk down the street with your baby in the stroller) is a great way to release endorphins that naturally improve mood! In addition to prioritizing rest, nutrition and exercise, it’s important to reach out and ask for help from loved ones when you need it. The support and understanding from those who care about you can make an instrumental difference in your emotional well-being. Remember, nurturing self-care activities can act as an armor against sadness and anxiety, providing a much-needed respite during transitional periods of life.
Strategies for managing new parenthood-stress
Establishing a daily routine for yourself and your baby can be immensely helpful in managing new parenthood-stress. By setting a predictable schedule that includes activities such as feeding times, playtime, and naptime, you can create a sense of stability and consistency for yourself and your little one. Furthermore, including moments in your routine to explore your own hobbies, exercise, or socializing with friends allows you to recharge. Not only that, but it also serves to help you maintain a positive outlook!
How to get more support
If you have noticed that your mood or your anxiety has not shifted, despite your efforts to cope, additional support may be necessary. It might be easiest to begin by speaking with your OBGYN. By connecting with a trusted healthcare professional, you will benefit from guidance tailored to your specific needs. They may have connections or referrals for counseling services and support groups available. These may be available both online or in-person within your community. These connections are instrumental to feeling better as they facilitate environments within which you can share your experiences and learn from others. Seeking help is not a sign of weakness, nor is it a reflection of your capacity to be a good mother, but rather it is a demonstration of the courage and strength it takes to prioritize your well-being and your desire to be the best mother you can be.
Resources to help you transition into parenthood
Navigating the journey of pregnancy and parenting can be incredibly joyful and fulfilling, yet also challenging and demanding. It is essential to surround yourself with resources that offer positive support, encouragement, and expert guidance. A myriad of pregnancy and parenting books, blogs, and social media groups are available and easily discoverable with a simple google search. Make sure that you connect with groups that resonate with your values and are not only supportive but educational. Some resource suggestions:
Postpartum mood and anxiety disorders are not uncommon, and it’s important to know what to look out for and how to seek support and help. There are many strategies available to cope independently, like nurturing self-care activities, establishing routines, seeking professional help or connecting with other mothers in similar situations. The most important thing is to be gentle with yourself when transitioning into parenting. If you feel overwhelmed at any stage, we urge you to contact us to book an appointment with our clinicians specializing in postpartum mood and anxiety disorders – their expertise can truly make all the difference.
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